The Power of Yoga for Men by Packham Caleb Jude;Chapman Jarod;

Author:Packham, Caleb Jude;Chapman, Jarod;
Language: eng
Format: epub, pdf
Publisher: Bloomsbury Publishing Plc
Published: 2022-08-15T00:00:00+00:00

TRIANGLE

UTTHITA TRIKONASANA

(oo-TEE-tah tree-koh-NAHS-uh-nuh)

This foundational posture is both lengthening and strengthening. It deeply stretches your hamstrings, groin and hips while activating your quadriceps, knees and ankles in order to open your chest and shoulders. Both balance and stability are essential to hold your body in this triangle shape.

HOW TO DO IT

1 Begin in Warrior II (see here) with your right foot forwards and arms parallel to the floor.

2 Inhale as you straighten your right leg. It’s important not to lock out your knee but rather maintain a micro-bend as you engage your upper thighs.

3 Exhale, extending your right arm towards the front of the mat as you press your left hip towards the back of the mat.

4 Slowly lower your right hand to rest on your shin, ankle, or, if it feels comfortable, to the floor, just on the inside of your right foot.

5 Extend your left arm to the sky, keeping your left shoulder stacked over the right shoulder.

6 Gaze up to your left fingertips as you draw your shoulder blades together, opening the chest.

7 Keep your right quadriceps activated, maintaining that micro-bend in your knee.

8 Stay here for five slow, deep breaths.

9 When you’re ready to come up, ensure your core is switched on. Inhale as you rise up and exhale as you re-bend your right knee, returning to Warrior II.

WATCH YOUR FORM

Correct foot alignment is key, so check your right heel is in line with the middle of your left foot.

If you’re unable to reach your shin, that’s okay. Just make sure you’re not resting your hand directly on your knee joint.

HOW TO MODIFY IT

If tightness in your neck is restricting you from looking up at your fingertips, no worries. Just keep your head in a neutral position, gazing forwards instead.

You can also gaze down at the hand resting on your shin if that feels more comfortable.

NEXT LEVEL

To further test your balance and core stability, try hovering your right hand over the floor. Don’t forget to breathe!

Warrior Point

Triangle Pose is known for its strength and ability to support its load, just like the Pyramids of Giza. Think of this yoga posture as an engineering structure, perfectly balanced and solid.

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